Wednesday 10.06.21

Mark
Tuesday, October 5, 2021 - 23:55

Wednesday 10.06.21


 


 

GET WARM


 

0:30 Bike Easy Pace

0:30 Bike Moderate Pace

0:30 Bike Fast Pace


 

0:30 Quad Stretch (each side)


 

BIKE PRACTICE ROUND

1:00 Bike Test Max Calories (Moderate Intensity)


 

SKILL


 

3 Hang Power Cleans (0:03 pause in the catch)

9 Hang Power Cleans

3 Push Jerks (0:03 pause in the catch)

6 Push Jerks


 

MODERATE WEIGHT

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks


 


 

WORKOUT WEIGHT

“DT” PRACTICE ROUND

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Practice: 11 Deadlifts, DROP, 1 Deadlift + 9 Hang Power Cleans, 6 Push Jerks


 

“CINDY”

10 Scap Retractions

10 Plank Shoulder Taps

10 Slow Air Squats


 

3 Strict Pull Ups

5 Push Ups

10 Air Squats


 

“CINDY” PRACTICE ROUND

1 Round of “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats


 

WORKOUT – “ Furiously Fast ”


 

AMRAP 6:

Max Rounds of "DT" (115/85) [Kilos = 52/38]


 

1 Round of "DT":

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

* 1 Round of “DT” = 27 Reps


 

Rest 6 Minutes


 

AMRAP 6:

Max Rounds of "Cindy"


 

1 Round of "Cindy":

5 Pull-Ups

10 Push-Ups

15 Air Squats

*1 Round of “Cindy” = 30 Reps


 

Rest 6 Minutes:


 

AMRAP 6:

Max Calorie Assault Bike


 

*Score = Sum Total Reps For 3 Sets


 

COOL-DOWN


 

1:00 Seated Quad Stretch (L/R)